Physical Workout of the Day:

• “BASELINE” Pyramid
  • 500 meter Row or 50 Sumo-Deadlift High Pulls (25-45 lb Plate or Dumbbell)
  • 40 Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups or Inverted Rows
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Sit-Ups
  • 40 Squats
  • 500 meter Row

My Time = 11:15

Shauna’s Time = 13:05

Mental Workout of the Day:

LOVE Meditation

Today’s process will be a practice in loving yourself. Start with your heart on your eyes closed in a comfortable seated position. This is simply because you want to be awake for the majority of this meditation and lying may cause you to fall asleep.

Place your right hand over the center of your chest where your heart is located. Place your left palm facing upward, resting on your lap. Close your eyes and feel the breath move down into your belly as you inhale. As you exhale, feel the belly fall and the rib cage simply depress. After 5-10 breaths, take your attention to where your right hand is on your heart. Focus on the warmth you feel between your hand and your chest. This is going to be your place of focus for the remainder of the meditation.

As you breath, feel the connection between your hand and heart. Affirm to yourself, “my heart is the core of my physical body and the reminder of who I am and why I am here.” This will remain your affirmation. Go as deeply as you wish with this meditation, allowing your hand to almost feel as if it is on fire with the love expressed from your heart. You can remove your hand as soon as you feel that you are finished, do not put a time limit on this meditation, it could be 2 minutes, it could be 20…just go with it. ❤

Daily Affirmation:

“It’s not human nature to resist change, it is the ego’s way of diminishing growth. All of life is changing in front of us. The trees grow without resistance, the leaves change, and rebloom, the cells in our body are consistently changing and replicating, and the only thing that resists change is our own fear of the unknown. Nature, the Universe, God, doesn’t resist change, but rather welcomes it. As an extension of the Universe you love change. However if you allow yourself to feel fearful because you don’t have faith that you are protected by the Universe, by God, then you resist change. And the funniest thing is that Spirit wants so badly for you to change because energy is always moving. Spirit wants so badly for you to let go and trust that the stream you are on is taking you to your destination…but because you don’t know that your destination is at the bottom, you paddle upstream! You get so fearful that you paddle the wrong direction and it’s exhausting!! The question I always ask is, “If you’re not happy with the results you’re getting, with the life you’re living, don’t you think that it would be beneficial to change the way you think, act, and live?”

You can see yesterday’s workout for a wonderful gratitude meditation to help with raise your vibration and connect to your heart 🙂

Please feel free to contact me if you are interested in life coaching and personal training services I offer. I would love to hear from you…